Top Three Mistakes (Gym Machines)
- Avoid these for better results
- Easy alterations to fix mistakes
Common mistakes: Gym Machines
Part of RYPT is about education and gelling beginners get into good habits in order to get better results.
We were all beginners at one stage so passing on wisdom is the least we can do to help prevent embarrassment and lost time.
Machines are ideal for beginners and will drastically improve your strength and when incorporated into a well-rounded gym plan will work brilliantly. However avoid these three traps.
1) SET UP
Always ensure that the machine feels comfortable! From there the movement should feel natural and not inhibited.
For upper body exercises, feet should be flat on the floor and this will give you stability. Adjust the seat height if necessary.
For lower body exercises, the opposite becomes true: your back and neck should be firmly supported using the hand grip and back rest.
Generally speaking, the goal with machines is to have as FEW parts moving as possible and to isolate the muscles. Therefore, advancing onto free weights is preferable as these encourage far more muscle movements per repetition.
2) MOVEMENT
Machines are great to an extent. Their limitation lies in the fact that the movement is on one plane (as alluded to earlier).
Many machine based exercises encourage an active locking-out of the movement (or full extension) at the top. This is dangerous and should be avoided at all cost.
Not only will a 3/4 movement be safer for the joint but it will keep the muscles under tension for longer and get better results.
A slow tempo is also encouraged for the same reason. Rushing the movement in order to lift heavier is counter-productive.
Finally, think about where you feel the exercise working and if that is indeed appropriate; for example, if your back is twinging during a shoulder exercise then it’s worth evaluating your setup position and / or movement.
3) PROGRESSION
As mentioned earlier, machines are ideal for beginners but progression is the name of the game.
Stabilisation and progression are guaranteed with machines but undoubtedly the best results occur in the free weights area. There are vast possibilities and wider ranges of movements available here.
Many people feel more comfortable with machines as these have a limited range and are easier to operate, However, an advanced plan will really release your potential. It’s like having a sports car but only every driving in it in second gear! See what you can achieve with full fitness support via the RYPT app…
Find the latest RYPT Beginner’s Basics Lifestyle Plan on the website now: 30 days of full support and guidance for just £30! Don’t miss out.
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Ross Yeoman
RYPT Owner
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